Fitness, whether you want to gain muscle or lose fat, is three exercises and seven points to eat. People who can't eat will never build the strongest body muscles and lose excess fat. Therefore, every bodybuilder should not only master the muscle group stimulation corresponding to the use of various training equipment and actions, but also master sports nutrition. More importantly, you should learn how to make delicious and nutritious fitness meals according to your physical needs. These are the basic knowledge that every bodybuilder must master.

Only when experience and knowledge are perfectly combined can you develop a really strong and enviable body. Today, Xiaobian recommends a set of back muscle group training movements and a set of simple muscle-building meals for everyone, which can help you better carry out muscle-building training. The back training may be difficult for friends who start fitness, but you must not shrink back because of difficulties. (This is not the style of bodybuilders, and everyone dares to challenge themselves.) The back muscle group can be said to be the most important in the human body.

Strengthening the back muscles can better protect your spine from deformation due to external forces. We all know that the spine is the most easily deformed after middle age, and it can be well protected if there are strong muscles in the back. Here, I recommend 7 basic strengthening exercises for back training, each of which is done in 4 groups 15-8, and each group has a rest for 60 seconds, and no movement has a rest for 90 seconds, and training is 2 times a week.

Action 1 uses rope+straight pole to row, action 2 uses rope +V rope to stretch back from the middle, action 3 uses dumbbell to row (backhand grip) in fitness chair, action 4 uses rope+triangular handle to stretch back from high position, action 5 uses fixed equipment to row, action 6 uses rope +V rope to pull down straight arm, and action 7 uses one end of barbell pole to row.

After these actions, the body will consume a lot of physical energy. At this time, you must quickly make up the fire energy. * * * The body consumption will be converted into muscle energy, and then the muscle-strengthening nutritious meal is needed below. Your fitness effect depends on this meal. Here's a set of practices for muscle-strengthening nutritious meals. First of all, you should know your own training intensity, and make a reasonable nutrition match according to your own needs. Nutrients, carbohydrates, protein and trace elements in vegetables are indispensable for muscle growth.

You should collect these ingredients well in advance: brown rice, chicken breast (high protein, the most cost-effective, how to make it delicious, please see the dynamic diagram and detailed explanation of the process below), garlic, lemon, pepper, salt, non-stick pan, olive oil, broccoli (with high nutritional value), yogurt and lunch box.

Detailed preparation process: cook rice, and cut the chicken breast according to your own situation, and cut the garlic according to your own situation, put the cut chicken breast into a bowl, pour the cut garlic into a bowl with chicken breast, sprinkle with appropriate amount of pepper, salt and lemon juice, then stir them well, pour appropriate amount of olive oil into a non-stick pan, and mix the chicken breast with various ingredients. Cook broccoli in a pot with water, put the prepared fitness meals into each lunch box according to the amount required for each meal every day (specifically, how many meals to eat every day, according to your own situation) (a spoonful of yogurt can be added to the chicken breast), and put the prepared fitness meals into the refrigerator.

After each workout, you can enjoy these delicious, healthy and nutritious meals with peace of mind, and it can also accelerate muscle growth.